HERO WOD FRIDAY
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.
21-18-15-12-9-6-3 reps for time of:95 pound Squat cleanDouble-under185 pound Deadlift24" Box jumpBegin each round with a 50 meter Bear crawl.
Intervals: 4 rounds of 30 seconds of work with 15 second rest (22:30 minutes for workout)
- Assault bike
- Burpee pull ups
- Twisting hanging knee raises
- Air squats
- Toes to Bar